Finding the right anxiety therapy for perfectionism anxiety is important when you are struggling with perfectionism. Two effective therapy approaches for perfectionism are Acceptance and Commitment Therapy (ACT) and Eye Movement Desensitization and Reprocessing (EMDR). ACT focuses on accepting internal experiences, challenging unhelpful thoughts, and aligning actions with personal values, while EMDR targets distressing memories to reduce their negative impact. As an anxiety therapist, I know how both ACT and EMDR can be helpful to perfectionists.
Acceptance and Commitment Therapy (ACT) for Perfectionism Anxiety
Acceptance and Commitment Therapy (ACT) is a therapeutic approach that aims to help people develop psychological flexibility and lead a more values-driven life. ACT is grounded in the belief that suffering arises from the struggle to avoid or control unwanted thoughts, emotions, and experiences. It encourages you to accept these internal experiences as a normal part of being human and to focus on taking committed action toward what truly matters to you
ACT incorporates several key components:
Acceptance:
ACT emphasizes accepting one's thoughts, feelings, and sensations without judgment or attempts to change or suppress them. This acceptance allows you to make room for these experiences and let them come and go without becoming entangled in them.
Cognitive Defusion:
Cognitive defusion involves learning to observe thoughts as mental events rather than facts. By recognizing that thoughts are not necessarily accurate or true, you can create distance from unhelpful or self-critical thoughts associated with perfectionism.
Mindfulness:
Mindfulness practices are central to ACT. Mindfulness involves intentionally bringing your attention to the present moment with openness, curiosity, and non-judgment. It helps you cultivate awareness of their internal experiences, allowing them to respond more flexibly to challenging perfectionistic thoughts and anxiety.
Values Clarification:
ACT focuses on identifying and clarifying personal values—the qualities and behaviors that you deem important and meaningful in your life. By aligning actions with these values, you can make choices that are consistent with their core principles and move toward a more fulfilling life rather than a fear of failure or the need to be flawless.
Committed Action:
ACT encourages you to take meaningful action guided by your values, even in the presence of uncomfortable thoughts and feelings including anxiety. This involves setting goals and engaging in behaviors that reflect personal values, regardless of perfectionistic tendencies or anxiety.
EMDR Therapy for Perfectionism Anxiety
Eye Movement Desensitization and Reprocessing (EMDR) therapy is a specialized therapeutic approach that was initially developed to address a traumatic event. However, it can also be helpful in addressing perfectionism, particularly when perfectionistic tendencies are rooted in past experiences, traumatic events, or painful memories.
EMDR therapy focuses on the reprocessing of distressing memories and experiences to reduce their negative impact on your present thoughts, emotions, and behaviors. The underlying idea is that unresolved or unprocessed memories contribute to the development of unhealthy ways of coping such as perfectionistic tendencies.
During an EMDR session, the anxiety therapist guides you in recalling specific distressing memories while simultaneously engaging in bilateral stimulation, which can involve eye movements, taps, or sounds. This bilateral stimulation is needed in order to do deep processing of the memory, allowing it to be integrated in a more helpful and less distressing way.
For perfectionism, EMDR can help you identify and process underlying traumatic or painful experiences that contribute to your excessive need for control, fear of failure, or self-critical thoughts. By targeting these memories, EMDR therapy works to reduce the strong emotions that come up and changes the negative beliefs about yourself.
EMDR therapy can also address negative self-beliefs that fuel perfectionism, such as "I am not good enough" or "I must be perfect to be valued." By reprocessing these beliefs, you can develop more self-compassion, self-acceptance, and healthier standards for yourself. It's important to note that EMDR therapy is typically conducted by a therapist as it involves working through potentially distressing memories. An anxiety therapist or EMDR therapist can create a safe and supportive space to guide you through the reprocessing process and help you navigate the emotions that come up.
Anxiety therapy in Utah can help perfectionists
Anxiety therapy in Utah can be really helpful for perfectionists. In anxiety therapy, you get a safe and supportive space to talk about your perfectionism and anxiety. An anxiety therapist can help you understand why you feel the need to be perfect and teach you ways to manage your anxiety symptoms. You can learn to set realistic goals, challenge negative thoughts, and be kinder to yourself. Anxiety treatment can teach you to accept mistakes, take care of yourself, and find ways to calm your anxiety. With the help of an anxiety counselor, you can learn to feel better and be happier with who you are.
Start working with an anxiety therapist in Utah
Ready to find relief from anxiety and perfectionism? Take the first step towards a happier and healthier life by scheduling an appointment with an anxiety therapist today. Don't let anxiety hold you back—reach out to an anxiety counselor and start your journey towards a more fulfilling life. To begin anxiety therapy follow these steps:
Meet with a therapist for anxiety
Find relief from perfectionism